Physical Fitness

Plan

(Surya Namasakar)

Prepared by

Dr. Manohar M. Mane

Assistant Professor & Head

Department of Physical Education

University of Mumbai

Sports Complex, Vidyanagari

Mumbai 400098

Coronavirus lockdown and self-isolation has resulted

in changes in people's routines. Everyone is now

working from home and this is likely to bring a

change in physical activity and eating habits. In

order to help follow a routine, Department of

Physical Education, University of Mumbai has

prepared a quarantine health plan that can help in

keeping your weight and health in check.

Surya Namaskar • Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga

poses. Besides being a great cardiovascular workout, Surya Namaskar

is also known to have an immensely positive impact on the body and mind.

• Surya Namaskar is best done early morning on an empty stomach. Each round

of Sun Salutation consists of two sets, and each set is composed of 12 yoga

poses.

• It should ideally be done early in the morning, facing the rising sun, and each

movement of the body is synchronised with a breath, exhaling at the folds and

inhaling as you lengthen or stretch out the body.

• It serves as a complete exercise for the body, vitalizing all the major muscles

and vital organs.

• Each round takes 1 to 2 minutes to perform, depending on the speed and

intensity of the practice.

• Several variations on the classic Surya Namaskar exists.

• Surya Namaskar is a universal practice. From beginners to seasoned Yogis,

children to elderly, everyone is encouraged to practice Surya Namaskar.

Step 1. Pranamasana

(Prayer pose)

1. Stand at the edge of your mat,

keep your feet together and

balance your weight equally on

both the feet.

2. Expand your chest and relax your

shoulders.

3. As you breathe in, lift both arms

up from the sides, and as you

exhale, bring your palms together

in front of the chest in prayer

position.

Step 2. Hastauttanasana

(Raised arms pose)

1. Breathing in, lift the

arms up and back,

keeping the biceps close

to the ears.

2. In this pose, the effort is

to stretch the whole body

up from the heels to the

tips of the fingers.

Step 3. Hastapadasana

(Standing forward bend)

1. Breathing out, bend

forward from the waist

keeping the spine erect.

2. As you exhale

completely, bring the

hands down to the floor

beside the feet.

Step 4. Ashwa Sanchalanasana

(Equestrian pose)

• Breathing in, push your

right leg back, as far back

as possible.

• Bring the right knee to the

floor and look up.

Step 5. Dandasana

(Stick pose)

• As you breathe in, take the left leg back and bring

the whole body in a straight line.

Step 6. Ashtanga Namaskara

(Salute with eight parts or points)

• Gently bring your knees down to the floor and exhale.

• Take the hips back slightly, slide forward, rest your chest and

chin on the floor.

• Raise your posterior a little bit. The two hands, two feet, two

knees, chest and chin (eight parts of the body) should touch

the floor.

Step 7. Bhujangasana

(Cobra pose)

• Slide forward and raise the chest up into the Cobra pose.

• You may keep your elbows bent in this pose with the

shoulders away from the ears.

• Look up at the ceiling.

Step 8. Adho Mukha Svanasana

(Downward facing dog pose)

1. Breathing out, lift the hips

and the tailbone up to

bring the body into an

inverted ‘V’ pose.

Step 9. Ashwa Sanchalanasana

(Equestrian pose)

1. Breathing in, bring the right foot

forward in between the two

hands.

2. The left knee goes down on the

floor.

3. Press the hips down and look up.

Step 10. Hastapadasana

(Standing forward bend)

1. Breathing out, bring the

left foot forward.

2. Keep the palms on the

floor.

3. You may bend the knees, if

necessary.

Step 11. Hastauttanasana

(Raised arms pose)

1. Breathing in, roll the spine

up.

2. Raise the hands up and

bend backward a little bit,

pushing the hips slightly

outward.

Step 12. Tadasana

(Mountain pose)

• As you exhale, first

straighten the body, then

bring the arms down.

• Relax in this position and

observe the sensations in

your body.

Incredible benefits of

Surya Namaskar:

• The benefits of both Asanas and Pranayama can be attained in this

series of 12 postures.

• In a sense, the Surya Namaskar or sun salutation, is the core of yoga:

it improves overall body strength, builds stamina, and develops

flexibility.

• Helps maintain cardiovascular health.

• Stimulates the nervous system.

• Helps in stretching, flexing and toning the muscles.

• Excellent exercise for weight loss management.

• Strengthens the immune system.

• Enhances cognitive functions.

• Improves overall health, strengthens the body and relaxes the mind.

Surya Namaskar

Contra indications

• The general advice is to consult a medical practitioner before you

start any new exercise regime and this is particularly important if you

are pregnant, nursing, taking medication, have low or high blood

pressure, or having any existing medical condition or injuries.

• If you have medical issues and you are not sure about certain yoga

poses or practices, please consult your doctor or health professional

who can see you in person.

Stay Home,

Do Suryanamaskar

&

Stay Fit

Please stay safe everyone!!!

I’m wishing you and your family

health and strength to get through

this hard time.